Inchworm and Spider-Lunge Mobility Flow
A dynamic mobility flow along 15-yard lines that links the inchworm (walking the hands out to a plank), the spider lunge with a rotation, and a deep squat. It mobilizes hips, spine, and shoulders and fires up the core with no equipment.
How to play
- Line students up in 4-5 rows along an end line, with 15 yards of open space ahead and 6 feet between rows.
- Minutes 0-2: inchworm: with legs nearly straight, place the hands on the floor, walk them out to a plank, then walk the feet in on the toes. Do about 5 to reach the far line.
- Minutes 2-4: spider lunge: from a plank, step one foot outside the hand on the same side, rotate the trunk and reach that arm to the sky, then switch sides as you move forward.
- Minutes 4-6: deep squat to reach: sink into a squat with the elbows inside the knees, stand up reaching both arms overhead, and take two steps.
- Minutes 6-8: repeat the full sequence going out at a slightly brisker pace and come back jogging with high knees.
- Each row starts when the row ahead is 5 yards in front.
Rules
- Neutral back in the plank: no sagging lower back and no hips piked high.
- Hold each position for 2 seconds, with no bouncing.
- Move straight ahead within your own lane.
- If your wrists hurt, use fists or do the inchworm with knees down.
Variations
Easier
Inchworm with bent knees and spider lunge with the back knee on the floor.
Standard
Full sequence of inchworm, spider lunge with rotation, and deep squat.
Harder
Add a push-up at each plank of the inchworm.
Adaptations
- Limited mobility: in the wheelchair, the student does trunk rotations, arm openers, and alternating hip flexions.
- Hearing impairment: the teacher demonstrates each position in front of the group before starting and uses a hand signal to go.
- Low flexibility: students may bend the knees more and shorten the range without forcing it.
Learning goals
- Mobilize the hips, spine, and shoulders dynamically.
- Maintain core control in plank positions.
- Learn mobility exercises that help prevent injuries.
Teacher tip
If the floor is dirty or wet, use a clean area or swap the inchworm for a forearm plank. Teach each position standing still first, then link them together.
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